9 Prebiotic Foods You Should Add to Your Diet

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9 Prebiotic Foods You Should Add to Your Diet

Many of us have already heard of probiotics, the ones that live in bacteria[1] of dairy products. While some of us may have never heard of prebiotics, a form of dietary fiber that nourishes the good bacteria we already have in our gut.

If you are looking to improve your gastrointestinal health[3], you have come to the right place. The foods on this list will help you get your digestive system back on track.

Raw Jerusalem Artichoke

With a high content of fiber and a large amount of nutrients, Jerusalem Artichokes have shown to be a healthy prebiotic food[4]. They are high in inulin, a prebiotic that helps reduce constipation and improve immunity[5]. You can boil it, put it in a salad, sauté or roast it.

Asparagus

Asparagus is loaded with vitamins and antioxidants. It has anti-inflammatory properties[6] and has the ability to neutralize cell-damaging free radicals. It contains inulin, a prebiotic that becomes an ideal food source for different types of bacteria that are associated with increased nutrient absorption.

Garlic

Garlic is rich in antioxidants, which help boost immunity[5]. It helps clear up intestinal problems by destroying harmful bacteria in the intestines. “It is a powerful antioxidant with antimicrobial, antiviral, and antibiotic properties. For colds and flus, it also provides decongestant and expectorant effects (The Chalkboard[7])."

Bananas

Bananas[8] have shown to aid in digestion, weight loss and heart health[9]. They are a great source of fructooligosaccharides, a prebiotic that is believed to be more effective than probiotics – improving the balance of gut flora in your digestive tract, according[10] to Natural News.

Onions

Onions contain antioxidants which help prevent the oxidation of fatty acids in our body. They contain the prebiotic inulin, which has shown to change the gut microbiota composition in a way that might help promote weight loss in obese women[11]. According[12] to Dr. Mercola, “up to 20 percent of Americans over the age of 40 have H. pylori living in their digestive tract, although most will not develop ulcers. Eating onions and other flavonoid-rich foods may lower your risk further.”

Legumes

Along with aiding in digestive health, legumes also fight obesity[11], neutralize free radicals, fight heart disease and reduce the risk for cancer. They have also shown to help improve your vision[13]. Chickpeas and lentils, for instance, help with cataract formation.

Apples

Apples[14] contain the prebiotic pectin, which “increases butyrate, a short-chain fatty acid that feeds the beneficial gut bacteria and decreases the population of harmful bacteria,” according[15] to Authority Nutrition. They also contain polyphenol antioxidants; combined with pectin you will have improved digestive health.

Leeks

Leeks contain the prebiotic inulin. They have been known to help the breakdown of fat and stimulate healthy gut bacteria[16]. They also contain the flavonoid kaempferol, which has shown to help protect our blood vessel linings from damage, according[17] to whfoods.com.

Dandelion Greens

Dandelion greens are a great source of inulin fiber. They help reduce constipation, boost the immune system[5] and increase friendly bacteria in the gut.